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WOD

5/16/12

A1.  ” CROSSFIT HAMILTON ROSA “

Amrap 20 Minutes

2 Squat Cleans

10 HSPU

400 Meter Run

** For The Squat Clean start with #155 and #105

for the first round and add 10lbs each round for

15 minutes or until failure.  If you fail before the

15 minute cap, take 10lbs off and go back to your

last successful set and perform an additional rep.

For example, if you get to 225 for 2 reps and fail

then drop down to 215 and perform 3 reps at

215.  For each round after that, within the time

cap, keep adding an additional rep at the same

weight.

4 Comments
  1. Margo Reply
    I had a dream that I was doing toes to bar and handstand push ups.. boo hoo.. I also had a dream about today's Harvest delivery. At least one of those dreams can come true today.
    • Bitsy Reply
      That's funny. I dreamed I was doing deadlifts.:)
  2. Dawn Reply
    Margo, I forgot about the delivery. Thanks for reminding me. How could I forget that? Missing you at CFH! Coach, thanks for posting the videos. I keep watching them over and over hoping it will sink in and help my form! That's what I was dreaming about...or maybe you can call it a nightmare with my form so god awful! BUT it will get better, I promise!
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